The tweet said it best “The job of the core is to transfer energy, not create it”

Again, it all goes back to the word Anti in core training. Anti-Rotation, Anti-Flexion, Anti-Extension.

The video below that I found demonstrates this perfectly. Watch all 5 and notice that the pelvis stays locked to the ribs the whole time, the back stays flat and there is no rotation.

These are perfect, and yes advanced, core drills for a lacrosse player. The ability of the core to transfer force from the lower to upper body without any leaks will make you shoot harder, hit harder, and run faster.